A
3 min row or ride
then
2 rounds
:30 pigeon hold, each leg
10 banded monster walk
15 goblet squats
2 each arm turkish getups
(15 min)

B
Back Squats
4x8 65%
1x8+ 65%
(20 min)

C
10 rounds
1 lap run
10 DB push press (50/35lb)
10 sec DB hold overhead
*15 min timecap